1st sept to 7th sept program (14 weeks from race)

Jump to Comments

below is the training program for runners wanting to do different distances for the race.

Run 1 refers to run session 1

so Run 1 – intervals

is run session 1 and the type of training for that session is interval training.

it is type of training where you run hard/fast then rest and run it again.

the rest can be static rest where you rest of the time given or active rest where you jog slow for a certain distance.

6×400m with 90s RI is 6 sets of 400m where you will be resting 90secs after each 400m.

run 2 – tempo refers to running session 2 where the type of running is tempo running.

it means you running a little harder than what you intend to at race but for a shorter distance than the race. and very often much shorter.

5km tempo run refer to running 5km at 6min/km pace rather than you marathon running pace of 7min/km.

run 3 – long run refers to running session 3 where you will be running at a slower than what you will be doing for marathon at at marathon running pace for the distance given.

15km long run is to be run at 7min/km rather than 6:30min/km as you have planned.

first time marathoners (running 42km)

Run 1 – intervals

10-20min warm up, 6×800m (90secs RI or rest interval), 10min cool down

(if you are not familiar with speed work then do fartlek run 30min of 10 sets of 2min easy, 1 min hard, remember to do the warm up and warm down)

Run 2 – tempo run

5km at tempo (slower than 10km race pace)

Run 3 – long run

15km at + 30secs slower than projected marathon pace

for half marathon or 21km

run 1 – interval

10min warm up, 5×1km (400m RI), 10min cool down

run 2 – tempo

1.5km easy, 5km at short tempo pace, 1.5km easy

run 3 – long run

12km at 15secs slower than projected half marathon pace

for 10km runners

run 1 – fartlek (swedish word for speed play)

30min run with 5×1 min of faster run.  run 5min even pace then 1min harder pace and do it 5 times.

run 2 – tempo

4km at short tempo pace

run 3 – 5km

we run together on saturday 6th sept at 7.30am at east coast park fort road car park.

we will meet earlier in future when the long run gets longer.

if anyone of you drive and don’t mind letting some of us deposit our bags in your vehicle, please do let me (pekya) know.

and if you are coming, do let us know too.

email poonpekya@gmail.com (the adviser of this program)

(pek ya, part time triathlon coach for temasek poly team since 1999. she has coached beginners to ironman, half ironman finish and numereous non athlete to compete. she is also ironman finisher, former national athlete and youth pastor/worker/staff for the last 17 years)

hope to see all of you!

1 Comment

Filed under training program

Tags: training program